By Gideon Akande

It wasn’t until I was an experienced athlete that I truly began to recognize and appreciate the effectiveness of bodyweight training. It eliminates most excuse barriers as it can be performed just about anywhere and scaled for every fitness level. Here is one of my favorite on-the-go bodyweight workouts when I’m pressed for time but want a heart-thumping sweat experience!


The Workout

  • Shadowboxing: :60
  • Squat Jumps: :30
  • Push Ups: :30
  • Bicycle Crunches: :30
  • Jump Rope: :60


The workout touches on technique, lower body, upper body, core, and cardio – making it a great total-body session! I shoot for 3-5 rounds with minimal rest between exercises! Anyone can scale the workout by adjusting the speed of their movements while keeping sure to maintain great form.


After Workout Routine

After each workout, it’s important for my recovery to stretch and rehydrate. I’ll take myself through a mobility series while hydrating with Evolution Fresh. Their Organic Defense Up, made from 5 organic fruits, has all the antioxidant Vitamin C that I need to boost my immune system and replenish my energy for the rest of the day!